Comparing Nutrients in 7 ounces Hubbard Winter Squash VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Hubbard Winter Squash	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	5.06% 3.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	15% 135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.92% 0.79mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	25% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Hubbard Winter Squash versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hubbard Winter Squash vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Hubbard Winter Squash have more Vitamin A, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Hubbard Winter Squash have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hubbard Winter Squash as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Hubbard Winter Squash vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Hubbard Winter Squash have 1.2 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 5 times more Phosphorus, 2.2 times more Selenium, 36.6 times more Sodium and 4.8 times more Zinc than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hubbard Winter Squash have 2.6 times more Omega 3 and 2.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Energy, 1.7 times more Carbohydrate and 2.6 times more Protein than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Hubbard Winter Squash as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.